How to Use NSDR to Supercharge Your Rest Days
Today we’re talking about something that can totally change how you recover — Non-Sleep Deep Rest (or NSDR for short). Think of it as a tool that lets your mind and body reset without actually falling asleep.
You can do this on your next rest day, after a tough workout, or even during a busy week when you just need to feel human again. If you want to skip ahead, scroll down past the benefits and timing tips — or follow along with this 10-minute guided video by Dr. Huberman.
Why Try NSDR?
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Reset your mind and body – It’s like hitting the refresh button so you’re ready for whatever’s next.
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Boost learning – Helps your brain absorb new info and adapt faster.
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Fight burnout – Resets your dopamine so you feel motivated again.
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Master mindfulness – Makes it easier to shift from “go mode” to “relax mode.”
When to Use It
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After learning – Do NSDR within an hour of learning something new to help it stick.
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After a rough night’s sleep – Make up for lost rest and keep your focus.
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Before bed – Helps you unwind so you can drift off easier.
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Anytime, anywhere – Whether it’s 10 minutes or 30, you can fit it into your day.
How to Do It
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Get comfy – Sit or lie down somewhere you can fully relax without falling asleep.
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Breathe (3 minutes) – Notice your breath coming in and out naturally. With every exhale, feel yourself get calmer.
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Body scan (5 minutes) – Slowly bring your attention from the top of your head to your toes. Relax each muscle as you go.
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Visualize (7 minutes) – Picture yourself somewhere peaceful — a quiet lake, a sunny meadow, anywhere you love. Let yourself feel completely at ease there.
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Affirmations + gratitude (5 minutes) – Think about what you’re thankful for. Repeat simple phrases like “I am calm” or “I am at peace.”
When you’re done, take a moment to notice how you feel — more grounded, more relaxed, and ready to take on the rest of your day.
And the best part? You can come back to this anytime you need to recharge.
